4 Deep Breathing Exercises To Strengthen Lungs Post-COVID

Most of us know that the deadly COVID-19 attacks mainly the lung and respiratory systems, leading to diseases such as pneumonia or even acute respiratory distress syndrome. This 2019 novel coronavirus is a new lethal virus linked to the same family of viruses as SARS-CoV-2 (Severe Acute Respiratory Syndrome Coronavirus 2). Once your RT-PCR or RTK Antigen test comes out positive and you’ve experienced dreadful symptoms, recovery of lung function is not impossible but will require some therapy and exercises after the infection is treated. Here are some deep breathing exercises that can help strengthen your lungs as we believe that working towards recovery starts with simple, focused breathing.

Deep Breathing Exercises – Your Diaphragm

Deep breathing helps restore your lung function by using your diaphragm. When you breathe through your nose, your diaphragm strengthens and encourages your nervous system to relax. It relaxes your body, calms your mind, and improves your sense of well-being. Diaphragmatic Breathing or Belly Breathing, when done properly, will cause your belly to move. 

When recovering from a destructive respiratory illness like COVID-19, it is important to take your time and not rush the process. To make it easier for you, we have broken down these exercises into phases to take into account individual aptitude.

Phase 1: Deep Breathing Exercises In Supine Position

• Lie down on your back and bend your knees so that your feet are resting on the flat surface
• Position one hand on your chest and the other hand on top of your belly
• Then, with your mouth closed, gently breathe in and out using only your nose
• Your belly should rise gently against your hand as you breathe in and resume as you breathe out
• Lastly, repeat this deep breathing exercise for one minute

Phase 2: Deep Breathing Exercises In Prone Position

• With your head resting on your hands, lie on your stomach 
• Then, with your mouth closed, gently breathe in and out using only your nose
• You should feel your stomach pushing into the mattress as you breathe
• Lastly, repeat this deep breathing exercise for one minute

Phase 3: Deep Breathing Exercises In Sitting Position

• You can perform this exercise by sitting upright at the edge of a bed or on a chair
• Firstly, position one hand on your chest and the other hand on top of your belly
• Make sure your back is straight and your shoulders are relaxed in this position
• Then, with your mouth closed, gently breathe in and out using only your nose
• Lastly, repeat this deep breathing exercise for one minute

Phase 4: Deep Breathing Exercises In Standing Position

• Stand upright with your hands relaxed at the side
• With your mouth closed, gently breathe in and out using only your nose
• Try to spread your fingers apart as you breathe
• Repeat this deep breathing exercise for one minute

All in all, just about anyone can benefit from these breathing techniques. And if you are taking care of a family member who is infected with COVID-19 at home, you can encourage and motivate them by doing together. Do not overwork yourself and begin exercises if you have a fever or difficulty breathing while resting. Stop immediately if you begin to develop symptoms such as dizziness, chest pain, cool, clammy skin, excessive fatigue, shortness of breath, or any change in mental status.

REFERENCES

• https://www.yourcovidrecovery.nhs.uk/managing-the-effects/effects-on-your-body/breathlessness/
• https://www.firstpost.com/health/post-covid-19-care-nhs-recommends-breathing-exercises-to-help-clear-out-the-chest-during-recovery-8674521.html
• https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/coronavirus-recovery-breathing-exercises#:~:text=of%20your%20mouth.-,Breathe%20in%20through%20your%20nose%20and%20pull%20air%20down%20into,deep%20breaths%20for%20one%20minute.